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Old 05-28-2010, 06:55 PM   #13 (permalink)
mroutdoorsman
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
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Friday 28MAY10 - 1100-1200
Strength Training - Focus: Triple Sets

1A: Situp + Pullup (Laying on decline bench under smith machine do partial situp, grab bar and pull body to bar where chest touches bar, release and repeat. The pull up tot he bar should be done with as much explosion and burst as possible.)

25 x Bodyweight
25 x Bodyweight
25 x Bodyweight

1B: Incline Dumbells
20 x 35lbs
20 x 50lbs
25 x 45lbs

1C: 1-Legged Leg Press
25 x 50lbs
25 x 70lbs
20 x 80lbs


2A: Assisted Pullup
25 x 50lbs
25 x 50lbs
25 x 50lbs

2B: Plyo(Clap) Pushups
20 x Bodyweight
20 x Bodyweight
20 x Bodyweight

2C: Front Squat [Smith Machine]
25 x 45lbs
20 x 95lbs
20 x 95lbs


3A: Partial Dead Lift
25 x 45lbs
15 x 135lbs
20 x 115lbs

3B: Bench Dip w/ Plates (Drop Sets 50/25/0)
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight
10 x 50lbs -> 10 x 25lbs -> 10 x Bodyweight

3C: Angled Leg Press
20 x 180lbs
20 x 180lbs
20 x 180lbs


4A: Cable Bent Stomach Crunch
130lbs to Fail (~30)
120lbs to Fail (~35)

4B: Hanging Leg Raises
20 x Bodyweight
20 x Bodyweight


Sparring/Grappling for 1 hour at 1630



Also if anyone who is following this wants me to post pre/post workout shakes and a daily food log along with this let me know and I will start. Also in the next few weeks I am going to get a video of some of my workouts/training.
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